Why Restrictive Diets: Don’t Work Long Term

By Randa Carrabba @randacarrabba

Restrictive diets, or those that cut out a specific food group, seem to be all the rage, such as the Keto diet where carbs are nearly eliminated. While these diets can work in the short term, they will not be beneficial long term. People are better off understanding how foods can affect so much more than their waist size, and now more than ever people should be focusing on nutrient dense foods rather than restricting their diet.

Eliminating entire food groups and cutting out the overprocessed “junk food” will often lead to an unexpected calorie deficit, which helps with fat loss at first, but anytime someone reduces calories a drastic amount, their bodies will drop weight, until their metabolism slows down. Once the metabolism has slowed down, a person may try to eliminate more food or reduce their calorie intake even further, but your body will slow down its metabolism by trying to tell you that it actually needs more food than you’re giving it.

Further, if a specific food or food group is cut out, eventually that will be what is most desired. Anytime someone is “restricted” from something, that usually only lasts short term. In the long run, restrictive diets lead to burnout. This is why you usually see 30-day versions of these types of diets – think Whole 30. Someone can only deprive themselves of their favorite foods or food groups for so long. Think how many people you know that have “restarted the Keto diet” over and over again.

Yes, fat and weight loss ultimately comes down to whether or not there is a caloric deficit happening. It comes down to calories in verses calories out. So how does one actually fuel their body with nutrient-dense foods and eat a 2200 calorie + diet that includes a balance of all 3 macronutrients? Strength Training. The more lean muscle mass a body builds, the more calories the body will burn on its own at a resting state. This means the metabolism is revved up, ready to utilize the foods that are fed to it, and as more muscle is built, the amount of calories consumed also increases. Thus, long term results and sustainability of your weight, as long as the body is being properly fueled and not limited or restricted.

The three macronutrients are proteins, carbohydrates and fats. The human body needs all three. Counting macros allows for food freedom, while not restricting overall calories or any specific foods or food groups (macronutrients). Cutting back on inflammatory foods, processed foods, and refined sugars while still enjoying your favorite treats and eating more than you have in years sounds pretty do-able, right? Indeed it is!

I currently consume 2500 calories a day, broken down into 250+ grams of carbs, 150+ grams of protein and less than 80 grams of fats a day.

Always consult your doctor or physician first. Due to allergies, intolerances and illnesses, some people will need to follow diets that eliminates specific food groups, but that should be evaluated by a registered dietician.


Day 1

Breakfast
Peanut Butter & Banana Protein Shake

Ingredients:

  • 1 cup unsweetened almond milk (or high protein milk!)
  • 2 tablespoons PB2 (powdered peanut butter – high protein)
  • 1/2-1 scoop any vanilla protein
  • powder (amount based on
    preference of taste/macros)
  • 1 medium sized banana, frozen

 

Directions:

  1. Mix all ingredients into a blender or bullet Ninja and pour into a glass.
  1. You can add in ice before or after blending if you want.

Lunch

Skinny Fried Rice w/ Chicken Breast

Ingredients:

  • 4-6oz chicken breast (based on preference and/or macros)
  • 1 cup brown rice, dry
  • 2 egg whites
  • 1 large egg
  • 1/2 onion, diced
  • 1/2 cup frozen peas and carrots
  • 1 tbsp minced garlic
  • 2 tbsp low sodium soy sauce (add more to taste
    if you want)

Directions:

  1. Cook rice (I do mine in a rice cooker) with onion.
  2. Grill the chicken breast separately. Season if you wish!
  3. Once rice is done, add in the frozen peas and carrots and allow to cook for 5 minutes covered.
  4. Crack in your egg & add egg whites to cook covered for 2-3 minutes.
  5. Add in chicken and fluff the rice.
  6. Add soy sauce to taste.

Snack Ideas

Protein Bar

Sliced Veggies with Hummus Dip

Yogurt Parfait
(add in granola for extra carbs and/or protein powder)


 

Dinner

Taco Salad

Ingredients:

  • 8 oz lean ground beef or turkey (based on preference)
  • 1-2 Handfuls of Tortilla Chips (whole wheat for me!)
  • Low Sodium Taco Seasoning Packet
  • 1 can low sodium black beans
  • Green or Red Lettuce
  • Spinach – for extra greens
  • 1/2 onion, diced
  • 1 cup mushrooms, diced
  • 1-2 tomatoes, diced
  • Cilantro & Jalapenos, optional
  • Low Fat or Fat Free Sour Cream
  • Low Sodium or Fresh Salsa
  • Fat Free Catalena Dressing

 

Directions:

  1. Brown the lean ground beef or turkey.
  2. Once meat is 1/2 way browned, add in onions and mushrooms.
  3. When meat & veggies are finished, drain and add in 1 can black beans and taco seasoning packet. Follow instructions on packet.
  4. In separate bowl, cut up the lettuce of choice and toss in 1-2 handfuls of spinach. Add in tomatoes. Cilantro & jalapenos can be added if you wish.
  5. To serve, place tortilla chips on bottom, then salad mixture, and top with meat mixture. Add in sour cream and/or salsa if desired, but be sure to include catalena dressing. It’s so good!
  1. If you have room in your macros, add cheese!

 

Macro Cheat Sheet

Carbs

  • Fruit & Dried Fruit
  • Sweet Potatoes
  • Potatoes, Corn, Squash
  • Peas & Carrots, Okra & Onions
  • Tomatoes & Celery
  • Kale, Lettuce & Spinach
  • Peppers & Cabbage
  • Rice & Rice Cakes
  • Whole Grain/Whole Wheat
  • Oatmeal
  • Honey/Syrup, Jellies & Jams
  • Juices
  • Cereal, Bread
  • Kombucha, Corn Tortilla
  • Ketchup & BBQ Sauce
  • Wine & Beer
  • Non fat Frozen Yogurt

 

Carbs & Protein

  • Oats & Egg Whites
  • Bagel & Deli Meal
  • Fruit & Non-Fat Yogurt
  • Protein Shake & Fruit
  • Tuna-Rice/Poke Bowl
  • Quinoa & Wild Rice
  • Beans/Lentils/Peas
  • Cereal & Skim Milk
  • Veggie Burger
  • Edamame
  • Cucumber, Broccoli, Asparagus
  • Cauliflour, Mushrooms
  • Brussel Sprout & Green Beans
  • Non-Fat Flavored Yogurt

 

 

Protein

  • Egg Whites
  • Protein Powder
  • Collagen Peptides
  • Turkey Breast
  • Chicken Breast
  • Lean Deli Meat
  • Shrimp, Tuna
  • Cod, Scallops
  • Mahi-Mahi
  • Venison
  • Pork Tenderloin
  • No Fat Cottage Cheese

 

Carbs & Fat

  • Granola
  • Donuts
  • Cookies
  • Ice Cream
  • Cake
  • Pastries
  • Chocolate
  • Popcorn
  • Nut Butters
  • Chips & Guac
  • Avocado Toast
  • Plantain Chips
  • Potato Chips
  • French Fries
  • Hummus
  • Bread & Butter
  • Gravy
  • Chia Seeds
  • Coconut Flakes

 

Fat

  • Oils, Butter, Coconut Milk
  • Bone Marrow, Nuts
  • Almond Flour, Mayonnaise
  • Olives, Avocado
  • Egg Yolk, Flaxseed

 

Protein & Fat

  • Cheese, Eggs
  • Bacon/Pork Belly
  • Full Fat Yogurt
  • Steak/Beef
  • Cottage Cheese
  • Chorizo/Sausage
  • Chicken Thighs, Salmon
  • Coconut Milk & Protein
  • Sour Cream, Chia Seeds
  • Duck, Lamb, Bone Marrow

 

More Macro Friendly Foods

  • Sugar Free Jello
  • Air Popped Popcorn
  • Shirataki Noodles
  • Black Coffee
  • Unsweetened Tea
  • Unsweetened Nut Milk
  • Flavored Water
  • Salsa, Hot Sauce & Sriracha
  • Horseradish
  • Sugar Free Syrup
  • Apple cider Finger
  • Sauerkraut & Pickles

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